Recipe: Chicken Stir-Fry

This simple chicken and veggie stir-fry is packed with flavor, crunch, and color. It also packs quite a nutritious punch, as it’s rich in fiber, protein, iron, and potassium. Serve this stir-fry for dinner and save any leftovers for lunch the next day. We love to serve it on or alongside brown rice, quinoa, or your favorite whole grain. Don’t have fresh vegetables on hand? No problem. Substitute frozen for a meal that’s even quicker—and just as tasty and nutritious.

Prep time: 10 minutes
Cook time: Approximately 20 minutes
Total time: Approximately 30 minutes
Serves: 6
Serving size: 1 ½ cups

Ingredients

• 2 tablespoons extra light olive oil, divided (or other high-heat cooking oil)
• 1 ½ pounds skinless chicken breast, cubed
• 2 tablespoons freshly grated ginger (or ½ teaspoon ground ginger)
• 2 garlic cloves, minced
• 3 cups broccoli florets (1/2 broccoli head)
• 3 cups cauliflower florets (1/2 cauliflower head)
• 1 ½ cups sliced carrots (approximately 3 medium carrots)
• 8 ounces snow or snap peas
• 8 ounces baby bella mushrooms, trimmed and sliced
• ¼ cup less sodium soy sauce
• Salt (to taste)
• Freshly ground black pepper (to taste)

For serving (optional):

• 6 scallions, trimmed, thinly sliced, green parts only
• 1 teaspoon black sesame seeds
• Toasted sesame oil
• Brown rice, quinoa, or other whole grain

Instructions

Add 1 tablespoon olive oil to a large wok or large non-stick skillet over medium heat. When hot, add chicken and cook until browned and cooked through, approximately 7–10 minutes. Timing will vary depending on whether you are using a wok or a skillet. Chicken should reach a safe internal temperature of 165 degrees F, as measured with a meat thermometer. Remove chicken from heat and set aside.

Add remaining tablespoon olive oil, garlic, and ginger to the wok or skillet over medium heat. Sauté until garlic is translucent and fragrant, about 1 minute. Add vegetables and soy sauce. Cook until vegetables are tender, but still crisp, about 5–7 minutes. Do not overcook. Add chicken back to the wok and toss until warm. Remove from heat.

Season with salt and pepper, if needed. Sprinkle with scallions and black sesame seeds, and drizzle with sesame oil, if desired. Serve with or over brown rice, quinoa, or other whole grain.

MOBE kitchen tips:

• If you don’t have a wok, you can use a large non-stick skillet. Cooking times for the chicken and vegetables will be different when using a wok versus a skillet. A wok will cook foods more quickly.
• For stir-frying, choose an oil that has a high smoke point, such as extra light olive oil (what we used here), grapeseed, canola, peanut, safflower, avocado, or vegetable oil.

Recipe notes:

• To make this dish gluten free, chose a gluten-free soy sauce or tamari. Most (not all) soy sauces contain wheat and most (but not all) tamaris do not. Always double check labels to make sure the product you are choosing does not contain wheat if you have celiac disease or are gluten sensitive.
• Not a fan of chicken? Swap out the chicken in favor of cubed salmon, shrimp, or tofu; adjust cooking time accordingly.
• When separating the broccoli and cauliflower into florets, break them into bite-sized pieces. They will be easier to eat this way and will cook more evenly.
• If you don’t have fresh vegetables on hand, substitute with frozen. This recipe is versatile, so regardless if you use fresh or frozen, the dish still delivers on taste, nutrition, and convenience. Also, feel free to make this stir-fry your own by using what you have on hand. Don’t have cauliflower? Use a whole head of broccoli. Kids don’t like mushrooms? Double the snap or snow peas.

Nutrition facts per serving

Calories: 230 / Total Fat: 6g (8% DV) / Saturated Fat: 0.5g (3% DV) / Trans Fat: 0g / Cholesterol: 65mg (22% DV) / Sodium: 380mg (17% DV) / Total Carbohydrate: 14g (5% DV) / Dietary Fiber: 4g (14% DV) / Total Sugars: 6g / Added Sugar: 0g (0% DV) / Protein: 31g / Vitamin D: 0mcg (0% DV) / Calcium: 63mg (4% DV) / Iron: 2mg (10% DV) / Potassium: 512mg (10% DV)

Allergen statement: contains soy, wheat, and sesame.

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